My last two articles talked about magnesium and calcium, which
are minerals essential for proper bodily functions. Another such
mineral is potassium.
My last two articles talked about magnesium and calcium, which are minerals essential for proper bodily functions. Another such mineral is potassium.
What is potassium and what does it do for you?
Potassium is a mineral known as an “electrolyte.” Electrolytes are called such because they conduct electricity when they are dissolved in water. Other electrolytes include sodium and chloride. About 95 percent of the potassium is stored in the cells of our bodies.
The purpose of potassium in the body is severalfold. For one, it is extremely important in helping your muscles and nerves function properly. The way and intensity with which our muscles contract and the degree to which our nerves are stimulated are directly connected to the amounts of potassium in our cells. Needless to say, if the right amount is present, then the function in normal.
Another key role for this mineral in the body is in cardiac muscle contraction. In other words, appropriate potassium levels in the body are important for normal heart function. Furthermore, it is necessary for digestive and muscular function.
Potassium is also involved in the storage of carbohydrates, which is used by the muscles for fuel and in maintaining the correct pH (acid/base) balance. It also helps the kidneys function normally.
Where do we get potassium?
Like magnesium and calcium, our sources of potassium are in our diets. For most people a diet rich in fruits and vegetables provides all the potassium they need. And proper amounts of magnesium are necessary to maintain normal levels of potassium.
How many times have you gotten a muscle cramp and been told to “eat a banana” for more potassium? Bananas are a good source of the mineral. Other sources of potassium include: chard, spinach, kale, mustard greens, Brussel sprouts, broccoli, winter squash, eggplant, cantaloupe, tomatoes, parsley, cucumber, bell peppers, apricots, ginger root, strawberries, avocado, tuna, halibut, cauliflower, and cabbage.
Do you notice what these sources have in common? They are primarily fruits and vegetables. Yet another reason to fill your diet with the nutritional powerhouses.
Overall, the best dietary sources are fresh, unprocessed foods. In addition to the food mentioned above, other great places to get potassium are lean meats, fish, potatoes, citrus juices (watch out for excess sugar though), low- or nonfat dairy products, and whole grains.
Although potassium deficiency is uncommon, it does happen. Causes range from losing too much due to gastrointestinal illness (diarrhea, throwing up), excessive sweating, malnutrition, and the use of diuretics (water pills). Furthermore, coffee (caffeine) and alcohol dehydrate the body and increase the amount of potassium excreted.
What happens if you have a deficiency in potassium and what might cause it? Signs include: muscle weakness/muscle cramping, confusion, irritability, fatigue, stomach discomfort, and heart problems. High blood pressure could also be associated too little potassium.
It should also be noted that certain medications can affect potassium levels.
Much like magnesium and calcium, proper potassium levels can easily be obtained and maintained by eating a healthy diet. Eat fresh and eat lean.
Karen Seraphine holds a Master of Arts degree in Physical Education/Fitness Management from New York University, and is certified by the American Council on Exercise as a Personal Trainer and a Lifestyle and Weight Management Consultant and is a certified T-Tapp Trainer. She owns HomeRun Personal Training in Gilroy. If you have any questions, or would like more information about T-Tapp or any other fitness matter, please contact me @ (408) 981-1566 or email me at ho**********************@*****on.net. And check out my website: www.homerunpersonaltraining.com.
